NAVAL SCIENCE 1 TEXTBOOK

Cooling Down and Stretching Unit V

A slow warm-up period brings you safely from minimal to maximal activity. 189
The cool-down is a period of milder exercise that allows your body and
your heart rate to return slowly and safely to their resting states. Your cool-
down should be at least as long as your warm-up. If you stop exercising
abruptly, blood can collect in the muscles you were using. When this
happens, blood may not return fast enough to your heart and brain.
As a result, you may become dizzy and faint. Walking is a common
method of cooling down.
Stretching after your cool-down loosens muscles that have tightened
from exercise and prevents muscle and joint soreness. Spend at least
five minutes repeating the stretches you did before your workout.

Your Resting Heart Rate
Someone with average cardiovascular fitness has a resting heart rate between
72 and 84 beats per minute. In general, girls and women have higher resting heart
rates than boys and men. In either sex a resting heart rate below 72 beats per minute
usually indicates a good fitness level. A young athlete in top competitive condition
may have a resting heart rate as low as 40 beats per minute. The athlete’s heart is
so strong and efficient that it doesn’t need to beat more rapidly to meet the body’s
needs. Your resting heart rate will probably not drop that low, but you may notice
a drop of five to ten beats per minute after three to four weeks of exercise.

Your Changing Shape
If one of your goals is to lose body fat, you need to combine your exercise program
with changes in your eating habits. As you track your progress, keep in mind that
to be healthy, your body must store some fat; you cannot expect to lose all your body
fat. In addition, remember that it is possible to lose fat tissue without losing weight.
If you lose fat and gain muscle, you may even find that you weigh more than when
you began your program. This is because muscle tissue is heavier than fat.
You will, however, have a trimmer body. To get an idea of whether you are losing
body fat, you might measure and record the circumference of your upper arm
at the start of your exercise program. Then measure your arm again every three
to four weeks to track any changes.
To keep track of your overall progress in your workout program, you might keep
a record in a table such as that shown in Figure 1.5. About every three or four weeks,
write your fitness data in the table. Then, as the weeks go by, you can compare early
data with later test results.

Chapter 1  Choosing the Right Exercise Program for You

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Figure 1.5 A record of your progress might take the form of the table shown.

Reprinted from Health Skills for Wellness, Third Edition, by B.E. (Buzz) Pruitt,
Kathy Teer Crumpler, and Deborah Prothrow-Stith, (2001), Prentice Hall, Inc.

A Safe Workout

Anyone who exercises faces the risk of injury. Although some injuries may be
unavoidable, most can be prevented by following some common-sense practices.

Equipping for Safety
You do not need expensive equipment in order to be safe. Depending on the activity
you choose, you may need nothing more than sneakers. The key point is to choose
the right equipment for your particular kind of exercise. Proper clothing, footwear,
and protective gear help you to avoid discomfort and injury.

Proper safety equipment can help prevent injuries.

Courtesy of (left) Tudor Photography/Pearson Education; (right) astrosystem/Fotolia

190 UNIT V  Wellness, Fitness, and First Aid

Clothing should be comfortable and allow unrestricted movement. Avoid clothing Unit V
that inhibits your body’s ability to cool itself through the evaporation of sweat.
Also avoid any clothing that can trip you or get caught in your equipment. For 191
example, do not wear loose-fitting long pants or skirts when bicycling. Long pants
and long sleeves are appropriate in sports such as skating, where falls and skin
scrapes are a risk.

To protect your feet from injury, footwear must fit properly, be in good condition,
and provide support and protection. Although athletic footwear is highly specialized,
you probably do not need to buy expensive shoes. For example, do not waste your
money on shoes meant for professional runners if your main activities are walking
and bicycling.

Shoulder pads, helmets, mouth guards, and other protective gear are designed
to prevent injuries in contact sports such as football and hockey. Hard-shell helmets
worn by football players, hockey players, and baseball players at bat are designed
to protect the head from a direct blow. Of course, you would not play a contact
sport without a helmet, but did you know that you should regard a helmet as
standard operating equipment anytime you get on wheeled sports equipment?
A helmet should be worn each time you bike, skateboard, or roller skate. Knee
and elbow pads are important equipment for skateboarders and roller skaters.

Fluids and Food
Your body can require water even when you are not thirsty. If you exercise for more
than 45 minutes, you should take fluids during your exercise period. This is especially
important in hot weather. To help prevent dehydration on warm days, you should
have a cup of fluid a few minutes before you exercise and every 15 minutes during
your exercise.

You need energy for exercising, and you get that energy from the food you eat.

Avoiding Overexertion
You may feel unusually tired during the session or even a few hours after if you
exercise too intensely, too long, or too often. This tiredness is a signal that you
have overworked your body. Other signs of overexertion include nausea or vomiting
during or after a workout, and muscle or joint aches and pains that do not go away
quickly. If you experience any of these symptoms, you need to cut back the intensity
and length of your exercise. Avoid overexertion by sticking to a consistent exercise
schedule, rather than occasional bursts of activity followed by periods of inactivity.
In addition, always keep your exercise within your comfort level. Do not make the
mistake of pushing yourself too hard in order to reach your fitness goal quickly.

Weather Considerations
Make sure your clothing is appropriate for the weather. Regardless of the air
temperature, you should feel slightly cool at the beginning of your workout. When
you exercise outdoors on warm, sunny days, wear light-colored clothing to reflect
the sun’s rays, and dress lightly to prevent overheating. The lighter or more sun-
sensitive your skin is, the more you will need to protect yourself from sunburn
with a sunscreen lotion.

Chapter 1  Choosing the Right Exercise Program for You

Exercise Myths and Facts

1. MYTH:  “No pain, no gain”; exercise to the point of feeling pain
is the only way to improve your abilities.

Fact:  Pain is a danger signal, a signal that you are causing harm.
Sharp or sudden pain should be a signal to stop immediately.

2. MYTH:  Sit-ups and other abdominal exercises will decrease fat
in the stomach area.

Fact:  You cannot “spot reduce” or lose fat just in one area.
3. MYTH:  Drinking fluids before exercising can cause stomach cramps.
Fact:  Plain water will not cause cramps. Without adequate water,

you can become dehydrated, which can lead to muscle cramps
and other more serious problems.
4. MYTH:  Being thin is a sign of fitness.
Fact:  Thin people who do not exercise are likely to have poor heart,
lung, and muscular fitness. Cardiovascular fitness is a better indication
of overall fitness than your appearance.
5. MYTH:  If women lift weights, they will develop large muscles.
Fact:  Women actually have less muscle tissue and more fat tissue
than men. They also have a balance of hormones that is different
from men and that prevents the development of large muscle mass.
6. MYTH:  Exercise is unsafe for older people.
Fact:  The health of elderly people can benefit greatly from
moderate exercise.

When it is cold, your clothing should protect you from frostbite. Cover your hands
and head, since you lose a lot of heat from these parts of your body. You may need
a sweat suit for warmth but do not overdo it. Clothing that is too thick or heavy
can inhibit the evaporation of sweat and possibly cause overheating. If you wear
layers of clothing, you can regulate your temperature by taking off or adding
layers as necessary.

Choosing the Right Exercise Program

Your exercise program should be based on your current fitness ratings and your
own interests, needs, and abilities. Even if you think you are perfectly healthy,
it makes good sense to check with a physician or other health-care professional
to be sure your new activities will not put you at risk. After you have a physician-
approved exercise plan, an exercise specialist, such as your physical education
teacher, can help you select the best exercises. Moreover, he or she can give you
specific pointers on the techniques that will make the activities safe and effective.

192 UNIT V  Wellness, Fitness, and First Aid

The type of exercise program you choose should have three parts: warm-up, Key Terms
conditioning, and cool-down.
calisthenics—
The warm-up period allows for a slow increase in the heart rate and sends extra light gymnastic
blood through muscles to warm them up. Your warm-up could include slow walking, exercise designed
mild stretching, or calisthenics. Remember, warm-up for five to seven minutes. to promote good health
by developing strength
The conditioning period brings you into cardiorespiratory endurance and/or muscle and grace
strengthening activities. This is where most of your exercising occurs. These exercises
should push your body to its normal limit, and when you are feeling strong, a little cardiorespiratory—
beyond. As exercising becomes easier, your normal limit should change. Walk or jog of or relating to
a little farther; do a few more sit-ups or push-ups. When weight training to gain bulk, the heart and the
increase to heavier weights; to build strength without bulk, keep lighter weights and respiratory system
increase repetitions. With muscle strengthening exercises, give your muscles a day
off between workouts to rest. Or work your upper body one day and your lower body
the next. The conditioning period generally lasts twenty minutes.

Figure 1.6 is a sample of a weekly physical fitness training schedule. Notice how
it includes the warm-up and conditioning periods as well as a cool-down period.

The cool-down period allows your heart rate to slow down, relaxes muscles, and
cools the body. Slow walking, simple calisthenics, and mild stretching are good ways
to cool down. Stretching during cool-down can prevent muscle cramps and soreness.
Cool-down should last four to six minutes.

WEEKLY PHYSICAL FITNESS TRAINING SCHEDULE

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY

Warm-up/Stretching Warm-up/Stretching Warm-up/Stretching Warm-up/Stretching Warm-up/Stretching
Aerobic Physical fitness
Conditioning Conditioning Unit fun run
exercises, conditioning exercises, Cool-down/Stretching assessment of goal
to include activities to include measurement
session
strength training Cool-down/Stretching strength training
Cool-down/Stretching
Running Running

Cool-down/Stretching Cool-down/Stretching

Tuesdays and Thursdays are the “recovery” days. They allow the body Unit V
to recover. Appropriate activities for these days include aerobic dance,
kickball, volleyball, touch football, speed work, and/or fun runs.

[Sample]

Figure 1.6 What changes would you make in this weekly exercise program
to suit your own needs and interests?

Chapter 1  Choosing the Right Exercise Program for You 193

Running is one way
to exercise your heart
and muscles.

Courtesy of CDR Jonathan D.
Shaw/Cross Creek High

Sticking with an Exercise Program

Even though many people know how important exercise is to a healthy lifestyle,
they have trouble sticking with an exercise program. Follow these tips and you
will find it easier to keep your resolution to become or remain physically fit.
• Think of fitness as part of your daily routine, just like brushing your teeth,

going to class, or eating dinner.
• Set realistic and specific goals for yourself. If you have never jogged before,

do not expect to jog three miles your first time out. You may become discouraged.
Plan to jog one mile and stick with it, even if you have to walk part of the way.
You will find that you progress quickly, which will build your self-confidence.
• Exercise at least three times a week. If you exercise less than this, you probably
will not see much progress, which will give you an easy excuse to give up.
• Keep track of your progress in a journal. It is motivating to look back at where
you started and see how far you have come.
• If you are a routine person who likes for things to remain the same, keep the
same exercise routine from week to week. If you get bored easily and like change,
develop several exercise routines that you can alternate from week to week.
• Exercise with a friend or group. You will get support from others and feel more
committed to stick with it.
• Choose a place to exercise that is convenient for you. If the place you plan to
exercise is far from home or school, you may not get there as often as you should.
• Wear comfortable clothing and shoes to make your exercise experience
as pleasant as possible.
• Stay positive and have fun. Remember that you are doing something good for
yourself. Be serious and consistent with your exercise routine, but enjoy it as well.
If you choose an exercise program that you just cannot learn to enjoy, try something
else. There is an exercise program for everyone!
Caution:  Before beginning any exercise or diet program,
it is important that you have the approval of your physician.

194 UNIT V  Wellness, Fitness, and First Aid

Assessing Cardiovascular Fitness Note:
and Determining Target Heart Rate
To prepare for the test,
When you exercise, your heart and lungs must supply your muscles with more do the warm-up and
oxygen than they need when you are resting. Your heart, for example, pumps stretching exercises
about 5 quarts (about 5.5 liters) of blood per minute when you are at rest and described in this chapter.
20 to 25 quarts (about 22 to 27 liters) when you are exercising vigorously.
Running track is a great way to get a cardiovascular workout.

Your target heart rate is the heart rate you need to maintain during exercise
in order to improve your cardiovascular fitness. The following is a simple test
for assessing your cardiovascular fitness and the procedure for determining
the range in which your target heart rate should fall. These are followed
by some guidelines for improving cardiovascular fitness.

Test Your Cardiovascular Fitness

Before you do this test or start an exercise program, have a physical examination
to make sure that you do not have any health problems that rule out vigorous
exercise. The examination should include a check of your blood pressure and
resting heart rate. Do not attempt this test if you are ill or if you have a history
of health problems.

To test your cardiovascular fitness, you must walk and/or run one mile as fast
as you can. You can alternate running with walking, but your goal is to cover
one mile in as little time as possible. You will need to work with a partner.
Your partner should use a watch with a second hand to measure the time,
in minutes and seconds, it takes you to complete the distance of one mile.

Compare Your Results to Recommended Results

Compare your score to the scores listed in Table 1.2. To be at a good fitness level,
your time should be no greater than the minimum times listed in the table.

Table 1.2 Mile Walk/Run Times*

AGE GIRLS BOYS Unit V
14
15 –18 10:30 7:45

10:30 7:30

*In minutes and seconds

Chapter 1  Choosing the Right Exercise Program for You 195

Taking your pulse is Take Your Resting Pulse and Determine
easy and tells you your Your Target Heart Range
heart rate before and after
exercise. To determine your resting heart rate, you will need a watch or clock with
a second hand. Use your index finger or middle finger to find your pulse,
Courtesy of Boston Graphics either in your wrist or in your neck. Then count the number of pulse beats
during one minute.

Subtract your resting heart rate from 200, which is approximately your
maximum heart rate. Then multiply the resulting number first by 0.6 and
then by 0.8.

Add your resting heart rate to each of the two numbers you obtained
in the previous step. The two sums give you the range in which your target
heart rate should be.

Choose an Appropriate Cardiovascular Exercise Program

Ask your physical education teacher to help you select appropriate activities
for building cardiovascular fitness, such as those in the table. Select moderate
intensity activities first; then switch to activities of higher intensity as your
fitness improves.

Do these activities three to four times a week. Take your pulse rate immediately
after you stop exercising to see if you are exercising in your target heart range.
(Because your heart rate begins to decrease as soon as you stop exercising,
count the beats in 6 seconds and multiply this number by 10 to get the total
number of beats for 60 seconds.)

After you have been exercising regularly for a while, repeat the cardiovascular walk/
run fitness test to monitor your progress.

Apply the Skill

1. Complete the timed one mile walk/run to determine
your cardiovascular fitness level. Record your results.
Be sure to do warm-up stretches before you begin.

2. Determine the range in which your target heart rate falls.

3. After a physical checkup by a qualified health-care professional,
design a cardiovascular fitness program that will improve
your fitness level.

196 UNIT V  Wellness, Fitness, and First Aid

Fitness Throughout Life Unit V

One of the most important and challenging things you can do for yourself is to
start exercising now and continue your program for your entire life. If you begin
and continue an exercise program when you are young, it will help you stay healthy
and fit as you age. Some people are discouraged from achieving this goal because
they think that exercise is too difficult or time-consuming. They do not realize
that many activities that they already perform may actually be forms of exercise.
In addition, fitness activities can actually be a lot of fun. Both aerobic dance
classes and recreational dancing can help you become physically fit.

Fitness and Recreation

Do you have fun riding your bike to visit a friend? Is a brisk walk on a cool
morning something that you enjoy? At school dances, do you love to jump
and turn enthusiastically in time to fast music? Do you and your friends ever get
together for a hike, a quick game of basketball, or a swim at a local lake or pool?
If you answered yes to any of those questions, you already perform activities that
contribute to your physical fitness. Recreational activities that involve exercise,
such as walking, biking, dancing, and swimming, are an important part of
a fitness program.

Fitness and Aging

As people age, they undergo physical changes. Their bodies become less flexible,
and their bones tend to fracture more easily. Those changes do not, however, have
to prevent older people from being physically fit. Studies have shown that moderate
exercise can help reduce the effects of, and sometimes eliminate, many physical
problems associated with old age, such as cardiovascular disease and arthritis.
This is true even if exercise begins late in life.

Some older people mistakenly think that they need to avoid exercise to protect
themselves from injury. In fact, bones and muscles are more likely to stay strong
and function well if they are exercised regularly. Exercise can significantly reduce
the risk of osteoporosis, a condition in which the bones of elderly people—
particularly elderly women—become fragile. Older people who get little exercise
are generally less healthy than those who remain active.

Moderation is especially important in a fitness program for older adults. Older
people may not be able to exercise at as high an intensity as they once did.
Older people are more likely than younger people to develop circulatory-system
problems, and the target heart rate for exercise decreases as a person ages.
Elderly people also need to be especially careful not to put too much stress
on bones and muscles. If older people exercise carefully and moderately,
however, they can continue to benefit from regular exercise.

Chapter 1  Choosing the Right Exercise Program for You 197

Chapter 1 Review Finding Ways to Get Fit

Do you still think you just cannot bring yourself to plan and carry out a fitness
program? Then at least try to increase your daily level of activity. Make a game
out of trying to add just a little more exercise each day. If you travel mostly by car
or bus, bicycle or walk instead. Use stairs instead of an elevator. If you already walk
quite a bit, pick up your pace or jog for a short distance. A small amount of exercise
is better than none at all. People who get even a little bit of exercise have less risk
of cardiovascular disease than those who are totally inactive.

Conclusion

Regular exercise is important to maintaining your health. It can make you feel
and look better and help your body fight disease. Different exercise programs have
different benefits, like aerobic dancing for a strong heart and weight lifting for strong
muscles. No matter what exercise program you choose, remember that the most
important thing is to stay active. So much in life today makes things easy for us—
elevators, escalators, cars, electric appliances—that it is easy to get out of shape.
In addition to an exercise program, take the stairs, walk or bike to the store, go bowling
with friends instead of watching television. It can be fun, and it is all to your benefit!
In the next chapter, you will learn about the exercises designed for the NJROTC
Cadet Challenge.

Review Questions

1 How does aerobic exercise differ from anaerobic exercise?

Give an example of each.

2 List three physical benefits of regular exercise.
3 Explain how your target heart rate affects the level of intensity

of the exercise you perform to improve your cardiorespiratory endurance.

4 List two ways to reduce your risk of injury when you exercise.

198

Chapter 2

Evaluating Your Physical Fitness

What You Will Learn to Do Key Term
•  curl-ups
Understand the basic physical exercises paramount for success
in NJROTC

Skills and Knowledge You Will Gain Along the Way

✔  Explain why stretching is important to building healthy skills
✔  Describe the proper techniques for the three basic physical fitness

exercises evaluated in NJROTC
✔  Describe the Presidential Physical Fitness Award
✔  Identify the events in the Presidential Physical Fitness Award

Above: US Navy photograph

199

Figure 2.1   Introduction

Stretching helps to This is it! Time to put on your sneakers and start warming up for what may be
protect your muscles the toughest part of your unit—participating in exercises designed for the Cadet
during exercise. Challenge. Get ready to tackle these exercises developed to assess your physical
ability: sit and reach, curl-ups, push-ups, and a run. They require endurance, speed,
Courtesy of Susan Spellman strength, and flexibility. What can the Cadet Challenge do for you? First, it allows
you to develop an understanding of and appreciation for physical fitness. Second,
it shows how an exercise program can improve health and appearance, thereby
improving self-confidence. Finally, there is the personal satisfaction associated with
striving to achieve a goal as well as recognizing and recording your own progress.

Building Health Skills

As you go through this or any exercise program, it’s important to protect your body
as well as develop some health skills. These skills include knowing how to warm up,
cool down, and, stretch. These activities should be viewed as essential conditioning
that ensure the body can sustain periods of exercise like the Cadet Challenge.

Warming Up, Cooling Down, and Stretching

Imagine that you are about to go on a five-mile bicycle ride or play your favorite
sport. You know that these are strenuous activities that put stress on your bones,
muscles, and tendons. How should you prepare your body for these activities?
After the activity, what should you do to minimize the effects of the stress your
body has just undergone?

Before a workout, use slow movements to warm up the muscles that you will use.
When the muscles are warmed up, stretch them. Stretching cold muscles is not
effective and can cause injury. After your workout, cool down by slowly moving
the muscles you used. Then stretch these muscles as you did before the workout.

Although no single stretching routine is appropriate for every activity, the stretching
exercises that follow provide a base for you to build on. It is important not to rush
when you perform these movements. A pulled muscle can hold you up much longer
than the few minutes of warming up/stretching and cooling down/stretching needed
with each workout.

When you perform stretching exercises, do not bounce. Bouncing can tear muscle
fibers, and scar tissue can form as a result.

Figure 2.2   Note:

The hand grasp stretches To warm up for bike riding, begin by pedaling slowly and gradually
your arms and shoulders. increase your speed.

Courtesy of Susan Spellman

200 UNIT V  Wellness, Fitness, and First Aid

Warming Up/Cooling Down Figure 2.3   Unit V
Before your workout, walk, jog slowly, or do the activity that you are about to
participate in at a reduced pace. This warms up your muscles, preparing them for Stretch the muscles in
the more intense activity of the workout itself. Similarly, right after the workout, your lower back to prevent
you need to continue moving your muscles at a reduced pace for five to ten injury while working out.
minutes, as you did in the warm-up. This cool-down period helps ease the body
back to normal levels of muscular activity. Courtesy of Susan Spellman

Side Stretch Figure 2.4  
Stand with feet apart, knees bent, and one hand on your hip. Extend the opposite
arm overhead and stretch to the side, as shown in Figure 2.1. Hold 15 seconds. Stretching your calves
Repeat in the other direction. Do five times in each direction. will help prevent cramping
and shin splints.
Hand Grasp
Grasp your hands behind your back and hold. Stand with your feet apart and Courtesy of Susan Spellman
knees slightly bent, and lean over at the waist. Pull up your arms behind you,
as shown in Figure 2.2, and hold 15 seconds.

Lower Back Curl
Lie on your back with legs extended. Bring one knee up to your chest. Grasp
the leg behind the knee and pull the knee closer to your chest. Next, curl your
shoulders toward your knee. Figure 2.3 shows how this is done. Hold this
position for 15 seconds. Switch to the opposite leg and repeat.

Calf Stretch
Stand in a stride position with your right leg forward and hands on your hips.
Lean your upper body forward. Simultaneously bend your right leg and extend
your left leg back in a continuous line with your upper body. Push your left heel
to the ground. Figure 2.4 shows this position. Hold for 15 seconds. Repeat with
the other leg. Do this five times on each side.

Hamstring Stretch
Sit on the floor and extend one leg, toes facing up. Tuck your other foot against
your extended thigh. Reach forward over your extended leg and slide your hands
down your leg until you feel a stretch. Hold for 15 seconds. Switch to the other
leg. Repeat with each leg twice.

Take five minutes to practice these stretching exercises.

Each day for a week, do the stretching routine and record how you felt before
and after the routine, including any soreness or stiffness. At the end of the week,
evaluate the stretching routine and your reactions to it. What are its benefits?

Note:

Select a favorite sport or other physical activity and then ask
your physical education teacher or coach to suggest an appropriate
warm-up routine for that activity, including stretching exercises.

Chapter 2  Evaluating Your Physical Fitness 201

Key Term Basic Rules of Exercise

curl-ups— As you prepare for the Cadet Challenge, remember to follow these basic rules:
one of the four events
in the Cadet Challenge • To produce positive results, exercise at least three times a week
consisting of a sit-up • Begin your exercise program by warming up for 5 to 7 minutes
movement from a lying • Spend at least 20 minutes on conditioning then cool down for 4 to 6 minutes
position up to the point • Make the sit and reach part of your warm-up or cool down.
where your elbows
touch your thighs Remember to follow an exercise program that includes aerobic exercise for the run/
walk, anaerobic exercise which aids in muscle strengthening for curl-ups and push-
ups, and stretching for the sit and reach. If you give it your all you and perform to
the best of your abilities you will have a stronger body, feel good about yourself, and
appreciate health and fitness.

Taking the Cadet Challenge

The Cadet Challenge consists of the following four events:

Sit and Reach

The sit and reach test serves as important functional measure of hip and back
flexibility. After a sufficient warm-up, the sit and reach is conducted by sitting on the
floor with knees fully extended, feet together, ankles at right angles, and toes pointed
up. Reaching forward slowly, attempt to touch the tips of your toes with your finger-
tips. This position must be maintained for one second. You will have three attempts
to perform the sit and reach per evaluation period.

Curl-ups

Conduct curl-ups on a flat, clean surface, preferably with a mat. Start in lying
position on your back with your knees up so your feet are flat on the floor and about
10 inches from your buttocks. You should have your arms crossed so that your hands
are placed on opposite shoulders with your elbows close to your chest. Have your
partner hold your feet at the instep. At the command, “ready go,” raise the trunk of
your body, curling up to touch the elbows to the thighs; then lower your back so that
your shoulder blades touch the floor/mat. This constitutes one repetition of a curl-up.
You should attempt as many curl-ups as possible in the time allotted and may rest
in either the UP or DOWN position. During each repletion, bouncing off the floor/mat
is not allowed and the fingers much touch the shoulders at all times.

202 UNIT V  Wellness, Fitness, and First Aid

Right Angle Push-ups

Lie face down on the mat/floor with your hands under your shoulders, fingers straight,
and legs parallel with your toes supporting the feet. Your feet should remain together.
This is the standard starting position for push-ups. Straighten the arms to push off
the ground keeping the back and knees straight. Now lower the body until there
is a 90-degree angle at the elbows, with the upper arm parallel to the mat/floor.
A partner may hold his or her hand underneath your chest at the point of the 90-degree
angle (typically one fist-length from the ground) so that you go down only until your
chest touches your partner’s hand, then back up. When you return to the UP position
this constitutes one repetition of a push-up. At no time should your buttocks be raised.
You should attempt as many push-ups as possible in the time allotted and are allowed
to rest in the UP position.

Run/Walk

The run/walk is meant to measure your cardiorespiratory endurance. This event
is conducted on a flat area that has a known measured distance of one mile with
a designated start and finish line. Start from the standing position. At the command,
“ready, go,” start running the specified distance—most often a distance of 1.5 miles
is used for this event. Although walking is permitted, try to cover the distance
in the shortest time possible. Scores are recorded to the nearest second.

Improving Your Scores

The exercises in the Cadet Challenge test your endurance and physical strength.
Initially, it does not matter what you score on these events—although you should
always strive for your best—except for the purpose of establishing a base score from
which to build. From there, however, you should develop a routine exercise program,
so that your score will improve, and along with it, your health.

Unit V

Chapter 2  Evaluating Your Physical Fitness 203

Chapter 2 Review Conclusion

The Cadet Challenge is an introduction to a specific goal. You will see
your scores improve as you continue to practice. Making healthy changes
in your lifestyle and working hard to reach this goal will make you a stronger,
healthier individual, both mentally and physically, and will bring you the
great satisfaction of a job well done.
The following chapter introduces you to the importance of good nutrition.
You will learn that “you are what you eat,” and how a balanced diet is essential
when planning a fitness program.

Review Questions

1 Explain the events of the Cadet Challenge.
2 Describe what you can do to help your body prepare for the Cadet Challenge.

204

Chapter 3

You Are What You Eat Key Terms

What You Will Learn to Do •  nutrients
•  fats
Evaluate how diet impacts life •  deficient
•  calories
Skills and Knowledge You Will Gain Along the Way •  metabolism
•  vitamins
✔  Explain how calories consumed versus calories used •  minerals
affects body weight •  carbohydrates
•  protein
✔  Identify daily required food and portions •  osteoporosis
✔  Identify sources and benefits of fiber in diet •  fiber
✔  Describe the importance of water •  diabetes
✔  Describe the possible effects of a diet high in fat and cholesterol •  stimulant
✔  Explain why salt, sugar, and caffeine should be used in moderation
205
Above: Photo courtesy of Monkey Business/Fotolia

Key Terms Introduction

nutrients— A healthy lifestyle includes good nutrition as well as exercise. You need to eat well
substances found to maintain an exercise program. Just as a car will not run without fuel, your body
in food that allow will not work properly without the right nutrients. Eating a balanced diet also helps
the body to function you maintain proper weight and lowers your risk of disease. This chapter explains
properly the importance of a proper diet to your health.

fats— Americans live in a fast-paced environment and frequently eat on the run. Eating
nutrients made up on the run too often, however, may affect your nutrition and weight. You can end up
of fatty acids that consuming too many fats and too few vegetables and fruit, leaving you overweight
are insoluble in water and/or deficient in certain nutrients. Learning to eat balanced meals, even on the run,
and provide energy contributes to your overall well-being by helping to maintain proper weight, providing
to the body energy for physical activity, and supplying nutrients for good health.

deficient— Note:
having too little
of something, such as Although too many fats can be bad for you, your body needs a certain
a nutrient in the body amount of fat from the foods you eat. Many necessary vitamins are
fat-soluble only; without fat, these vitamins cannot be absorbed.

Key Terms Balancing Calories

calories— You must eat to fuel your body. The more active you are, the more fuel your body
the amount of energy requires. Even if you remain very still, your body uses a certain amount of energy,
it takes to raise the or calories, on basic functions that work automatically all the time to keep you
temperature of one alive, such as your heart beating, your lungs inhaling, and your nerves delivering
kilogram of water information. You do not have much control over the amount of calories used for
one degree Celsius; these basic functions. Some people’s bodies naturally use more calories to sustain
a measurement their basic functions; some people’s use less. It’s often said that those who use more
of energy have a high metabolism, meaning they can eat more and not gain weight.

metabolism— Your body also uses calories to do everything else throughout the day, from brushing
the chemical process your teeth, to studying, to stretching. Unlike your basic functions, however, you
by which the body can control how many calories you voluntarily use throughout the day by how active
produces energy you are. For example, you will use more calories if you choose to walk for an hour
and maintains instead of watching television for an hour. Also, the more effort you put into an
vital functions activity, the more calories you burn. For example, walking at a brisk pace uses
more calories than walking at a leisurely pace.

When your body uses the same amount of calories daily than you eat daily, your
weight stays the same. If you eat more calories than your body uses, your body
stores the unused calories as fat and you gain weight. If you eat fewer calories
than your body needs, your body uses the stored fat for energy and you lose weight.
It’s a balancing act between numbers of calories eaten and calories used.

206 UNIT V  Wellness, Fitness, and First Aid

Karen and Andrea

Here’s an example of making sensible choices when choosing the foods you eat.

Karen wonders why she keeps gaining weight—10 pounds over the last year. One
Saturday, she and her friend, Andrea, meet at the local fast-food restaurant for lunch.
While they wait in line, Andrea says she played tennis that morning. Karen admits
she slept late and watched television. Andrea orders a small soda and a salad with
grilled chicken and light Italian dressing; Karen orders a double hamburger with
mayonnaise only, large French fries, and a large chocolate milkshake.

Andrea shakes her head and asks Karen if she ever eats fruit or vegetables. Karen
shrugs and says “sometimes.” Andrea explains that she eats hamburgers and French
fries every once in a while; in fact, she had that for lunch a few days ago, which
is why she ordered a salad today. Andrea tells Karen that eating fruit and vegetables
more often than fried foods and sweets helps her maintain her desired weight, and
she feels better, too. Karen thinks about this for a moment as they sit down to eat.

Perhaps if Karen had access to the following calorie counts, she would reconsider
what she ordered. Keep in mind that most people need only between 2,000 and 3,000
total calories a day. Table 3.1 shows the difference between the two food orders.

Even if Karen did not want a salad, she could cut her calories considerably
by ordering a single hamburger with mustard and ketchup, a small milkshake,
and a regular order of fries. She could also have lettuce and tomato on the burger
to eat some vegetables. Her new calorie intake would look simliar to Table 3.2.

Table 3.1 Karen and Andrea’s Lunch orders

Karen’s Order Calories Andrea’s Order Calories

Plain double   540 Salad with grilled   200
hamburger with bun chicken
(1/4 pound beef)

Mayonnaise   100 Light Italian    50 Unit V
(1 tablespoon) salad dressing
(2 tablespoons)

French fries   360
(large order)

Chocolate milkshake   540 Soda (small)   150
(large)

TOTAL 1540 TOTAL  400

The calories listed here are approximate; actual calories
in these food items may vary at different restaurants.

Chapter 3  You Are What You Eat 207

Table 3.2 An Alternative to Karen’s Lunch order

Karen’s Order Calories

Plain single hamburger with bun   275
(2-ounce patty)
Lettuce (1/2 cup)    5
Tomato (1 slice)    5
Mustard (1 tablespoon)     8
Ketchup (1 tablespoon)    15
French fries (regular order)   220
Chocolate milkshake (small)   330
TOTAL  858

If Karen really wants to lose those extra 10 pounds, however, she should skip the
milkshake and replace the fries with a small salad and light dressing. This would
reduce her calorie intake to about 400 for lunch. She should then get some exercise
like her friend Andrea. Playing tennis for an hour uses three times as many calories
as watching television for an hour. If Karen sticks to eating sensibly and exercises
daily, she will start using more calories than she eats, losing those extra pounds.
How many calories are contained in the food you eat? Figure 3.1 gives you an idea
of the calories contained in everyday foods.

The Calorie Content of Some Common Foods

Figure 3.1 Of the foods shown, which two have the most calories? Which have the fewest?

Courtesy of Function thru Form

208 UNIT V  Wellness, Fitness, and First Aid

The Importance of a Proper Diet to Your Health Key Terms Unit V

Just as important as eating the correct amount of calories to supply your body with vitamins—
energy and maintain proper weight is what you eat to get those calories. If you eat nutrients that occur
like Karen every day, you are giving your body too much fat, cholesterol, salt, and naturally in plant
sugar, and denying your body many necessary nutrients. Many health problems are and animal tissue and
related to poor diets, and these problems can start when you are young. At your next are required for proper
physical examination, ask your doctor about your cholesterol, blood pressure, and function of the body
blood sugar levels. You may be surprised to find you need to change your diet to
improve your health. minerals—
natural chemical
What Should You Eat? elements of the earth
used by the body
The United States Department of Agriculture (USDA) developed the Food Guide to supply necessary
Pyramid to indicate how many servings of six different food groups you should nutrition
eat daily to get the nutrients your body needs. If you follow these guidelines, you
will get enough vitamins and minerals to keep your body’s processes functioning carbohydrates—
properly, and you will have enough carbohydrates, protein, and fat to supply your one of the various
body with energy. When you do not get enough of certain nutrients, you increase neutral organic
your risk of disease. For example, if you do not get enough calcium, a mineral compounds composed
found in milk products, almonds, sardines, leafy vegetables, and beans, you can of carbon, hydrogen,
develop osteoporosis. and oxygen (including
To see the current Food Guide Pyramid, as offered by the USDA, check out http:// starches and sugars)
www.nal.usda.gov/fnic/Fpyr/pyramid.html or Figure 3.2. produced by plants and
used to provide energy
Figure 3.2 The Food Guide Pyramid divides foods into groups and indicates necessary for growth
and other functions
how many servings you should eat from each group every day.
protein—
nutrients that are made
of amino acids and that
maintain body tissues
and supply energy
to the body

osteoporosis—
a condition
characterized by
a calcium deficiency
in the bone mass;
the body pulls calcium
from the bones, causing
them to lose their
density and possibly
leading to fractures

Chapter 3  You Are What You Eat 209

Key Terms Your body also needs fiber, the only form of carbohydrate that is not an energy
source. Fiber aids in digestion. It prevents cholesterol, fats, and other toxic materials
fiber— from entering the bloodstream and for this reason may lessen your chances of cancer
coarse food made and heart disease; it also helps balance your blood sugar levels, which is important
mostly of carbohydrates, if you suffer from diabetes. To obtain fiber, eat raw or lightly cooked vegetables,
such as bran or broccoli, fresh fruit, beans, nuts, and whole wheat or bran breads, cereals, and crackers.
that serves to stimulate
and aid the movement One final nutrient which contains no calories is water. Water can be obtained
of food through the from plain or sparkling water, fruits and vegetables and their juices, milk and yogurt,
digestive tract cooked cereal, rice and soups. More than 65 percent of the body is water, and,
diabetes— as the body loses water through normal activity and exercise, it must be replaced.
a disease in which Water aids in digestion, regulates temperature, carries vitamins and minerals to
the body is unable all parts of the body, and is important for the removal of waste products from the
to use sugars properly kidneys. Drink a minimum of five to six glasses of water a day. On the days you
exercise, you may need to drink more.
CCloltot
Eating in Moderation
Figure 3.3  
Your body needs fat for energy, but too much fat in your diet can make you gain
Cholesterol shown weight and can lead to high cholesterol. Cholesterol, a type of fat, is a natural,
in artery walls waxy substance produced by your body and found in animal products. Your body
needs some cholesterol to remain healthy, but too much is harmful. As shown in
Key Term Figure 3.3, cholesterol forms plaque on artery walls, restricting the flow of blood
within blood vessels. This leads to high blood pressure and an increased risk of
stimulant— heart disease. To lower cholesterol levels, lower your intake of fat by eating less
an ingredient found meat, using oil-free dressings, avoiding fried foods, eating low-fat dairy products,
in beverages, food, and consuming lots of fiber.
or drugs that speeds up
the activity of the mind Many foods, especially prepackaged foods and restaurant foods, already have
or body; a drug that added salt, so do not shake on more. Too much salt in your diet forces your
speeds up the activities body to retain unnecessary water and may contribute to high blood pressure.
of the central nervous
system, the heart, Sugary foods like candy, soda, syrup, and table sugar supply you with calories
and other organs; and few (if any) nutrients. These foods contain “empty calories”; they give your
for example, caffeine body calories and nothing else. Avoid them while dieting, and do not eat them
in tea or chocolate as a replacement for other foods that provide nutrition. Many fruits and vegetables
naturally contain sugar, but they also provide many other important nutrients.

Limit your intake of coffee, tea, and sodas that contain caffeine, a stimulant.
Although caffeine temporarily reduces drowsiness and makes you more alert,
in large quantities it can upset your stomach, make you nervous and irritable,
keep you awake when you want to sleep, and give you diarrhea.

210 UNIT V  Wellness, Fitness, and First Aid

Conclusion

Your body needs food for energy, just like a car needs fuel to run. How much
food your body needs depends on how active you are and how many calories
your body uses to keep its basic functions operating. You know you are getting
the right amount of calories from food when you maintain your ideal weight.
Not only does food supply you with energy, but the right foods also provide
the nutrients your body needs to operate properly and lower your risk of disease.
Eating a healthy, balanced diet and exercising regularly increase your chances
of a long, strong, and disease-free life.

In the next chapter, you will learn more about nutrition and what it takes
to properly nourish your body.

Review Questions Chapter 3 Review

1 Think about what you had for breakfast.

How could you have balanced your calories better?

2 Do you feel you have a slow or fast metabolism?

How can you plan your meals with this in mind?

3 Looking at the food pyramid, what food group

do you need to eat more or less of?

4 Define the term metabolism.

211

Chapter 4

Nutrition:
Nourishing Your Body

Key Terms What You Will Learn to Do

•  simple Analyze how well you meet nutrient guidelines
carbohydrates
Skills and Knowledge You Will Gain Along the Way
•  complex
carbohydrates ✔  Explain the six nutrients your body requires
✔  Explain the difference between simple and complex carbohydrates
•  fat soluble ✔  Describe the role fat and cholesterol play in body functioning
vitamin ✔  Compare saturated and unsaturated fats
✔  Describe ways to reduce cholesterol levels
•  m onounsaturated ✔  Compare the functions of vitamins, carbohydrates, fats, and proteins
fats ✔  Identify food sources of vitamins and minerals

•  p olyunsaturated
fats

•  saturated fats
•  amino acids
•  water soluble

vitamin
•  Referenced Daily

Intake (RDI)

Above: Photo courtesy of CDR Jonathan D. Shaw/Cross Creek High

212

Introduction

Nutrition is the science of nourishing the body properly to reach the higher levels
of dynamic living. This chapter introduces you to the six nutrients and shows you
how to best provide them in a diet that is well rounded yet diversified. You will
learn the newest methods available in how to choose your foods and how to read
labels. Finally, you will better understand how to maintain a lean body, free from the
damaging effects of carrying too much personal fat.

Our diets have radically changed during the past 35 years. With the advent of fast-food
outlets, an increase in dual-career parents, and sky-rocketing numbers of single-parent
households, most Americans now have a hurry-up lifestyle where proper eating habits
take a back seat to convenience and lack of time.

Knowing that our lifestyles are busy and sometimes hurried, it is very important that
young adults have at least a basic understanding of nutrients, how to obtain them,
and how to control fat. This knowledge will lead to a more dynamic life and a higher
quality lifestyle. The six types of nutrients are carbohydrates, fats, proteins, vitamins,
minerals, and water.

We also refer to the first three nutrients, carbohydrates, fats, and proteins, as food-
stuffs. They give us the energy for all of the bodily processes. When our body uses
the foodstuffs, it releases energy. We measure this energy in calories.

Carbohydrates Key Terms Unit V

Carbohydrates are the starches and sugars found in fruits, grains, and vegetables. simple
They have a caloric value of four calories per gram and supply us with short- and carbohydrates—
long-term energy to accomplish everything from thinking and breathing to running a sugar that is found
a race. in food and the body
in its simple state,
The short-term carbohydrates are the sugars, or simple carbohydrates, which are which supplies the body
quickly digested and absorbed into the blood. The most important simple sugar with short-term energy
is glucose, or blood sugar. Before the body’s cells can use other simple sugars (such
as fructose, sucrose, and lactose) for energy, a change must occur converting them complex
into glucose. Many sugary foods are sources of simple carbohydrates; however, those carbohydrates—
such as soda and candy have few other nutrients, while fruit is an excellent source a carbohydrate that
of simple carbohydrates and contains many other vitamins and minerals as well. is formed by the body
or by plants after the
The long-term carbohydrates are starches, or complex carbohydrates, which are conversion of simple
made up of combinations of simple sugars. They take longer to digest because carbohydrates, which
the body must break them into simple sugars (glucose) before they can enter the supplies the body
bloodstream. When your body has extra glucose that it does not need immediately with long-term energy
for energy, it converts it into the complex carbohydrate glycogen and stores it
in the muscles and liver to be released later when energy is needed, usually for
short periods of strenuous activity. After your muscles and liver store as much
glycogen as they can hold, your body changes the rest to body fat for long-term
energy. Long distance runners use carbohydrate loading (eating large quantities
of carbohydrates) to have the long-term energy they need to complete the race.

Chapter 4  Nutrition: Nourishing Your Body 213

Your body needs energy
from the carbohydrates
found in these foods.

Courtesy of Steven Mays
Photography

Key Terms Good sources of complex carbohydrates are grains (such as bread, cereal, pasta, and
rice) and starchy vegetables (such as peas, corn, beans, and potatoes). These starchy
fat soluble vitamin— foods are also important sources of vitamins, minerals, and fiber. Fiber provides no
a vitamin that is calories but is roughage that aids in the movement of food through the digestive system.
absorbed through
the intestinal tract with Nourishing Your Body’s Fuel with Fats
the help of fats and
is stored in the body Fats, or lipids, perform the vital roles of
maintaining body temperature, insulating
monounsaturated fats— body organs, providing the body with stored
oil or fat that is liquid energy, and carrying the fat soluble vitamins
at room temperature A, D, E, and K to the cells. One gram of fat
and is low in hydrogen, is the equivalent of nine calories of energy,
which can lower the more than twice the amount of carbohydrates;
level of blood cholesterol therefore, a minimum consumption of fats
is the most sensible approach to maintaining
polyunsaturated fats— a lean body fat content.
an oil or fatty acid
containing more than Triglycerides are the primary fats in the Of the fatty foods shown, only the
one double or triple foods we eat, as well as the fats stored olive oil is low in saturated fats.
bond and is, therefore, in body tissue. They include saturated fat,
cholesterol defensive which mainly comes from animal sources Courtesy of Steven Mays Photography
and does not melt at room temperature, and
saturated fats— monounsaturated and polyunsaturated fats,
a fat that does not melt which are usually liquid oils of vegetable
at room temperature origin. When you eat too many calories,
and can raise the your liver changes them into triglycerides
blood cholesterol level and stores them as fat. When you eat too
many saturated fats, your liver makes more
cholesterol than your body needs, which
is unhealthy.

214 UNIT V  Wellness, Fitness, and First Aid

Cardiovascular Disease Is the Main Killer of Americans

Your liver already produces about 1,000 milligrams (mg) of cholesterol
daily and diet adds another 400 to 500 mg. Cholesterol, a waxy, sticky
substance found in animal and human tissue, insulates nerves and forms
hormones, cell membranes, vitamin D, and bile to aid in food digestion.

Your blood carries cholesterol by way of lipoproteins, with low density
lipoproteins (LDL) carrying cholesterol from the liver to the cells to
accomplish the functions mentioned. Unfortunately, the LDLs deposit any
cholesterol that is not needed by the cells in the arteries, giving them the
nickname of the “bad guys.” Cholesterol accumulated on the inside walls
of the arteries is a factor in the development of atherosclerosis. Eventually,
cardiovascular disease, in the form of a heart attack or stroke, may result.

The high density lipoproteins (HDL) carry the extra cholesterol in your
blood to the liver to dispose of it, thus preventing cholesterol from building
up in the arteries. For this reason, HDLs are known as the “good guys.”
To keep cholesterol at a normal level in the body, you must lower LDL
levels and raise HDL levels. Steps you can take to accomplish this are to
eat less fat, especially saturated fat, maintain appropriate body weight,
and participate in a regular exercise program. Eating more fiber will also
help because it binds with cholesterol and carries it out of the body; and
consuming monounsaturated fats, such as olive, canola, and peanut oils,
raises HDLs.

Nourishing Your Body with Proteins Key Term Unit V

The body contains substances called proteins in every cell. They aid in the develop- amino acids—
ment and maintenance of muscle, bone, skin, and blood. Proteins are also the key the basic units of
behind keeping the immune system strong. They control the chemical activities proteins, produced by
in the body that transport oxygen, iron, and nutrients to the body cells. The body living cells or obtained
can also use protein for energy if it is low on carbohydrates and fats; but in most as an essential
cases, its role as an energy source is minor. Proteins, like carbohydrates, contain component of a diet
four calories per gram.

The building blocks of protein are the amino acids. These chains of carbon, hydrogen,
oxygen, and nitrogen linked together in different ways control all of the body’s
chemical activities. There are 22 amino acids found in the human tissue, but the
body cannot manufacture all of them. Eight (nine for children) amino acids, known as
the essential amino acids, must come from the food we eat because the body cannot
produce them. We refer to the food products that contain all eight essential amino
acids as having complete proteins. The best sources of complete proteins
are meat, fish, poultry, and dairy products. Plant foods generally contain incomplete
proteins since they are either low on or lack an essential amino acid. However, plant
foods can be combined easily, such as rice and beans or peanut butter and bread, to
include all essential amino acids in high enough amounts to form a complete protein.

Chapter 4  Nutrition: Nourishing Your Body 215

Key Terms The remaining 14 amino acids are known as the nonessential amino acids. They are
still necessary for bodily functioning, but are called nonessential because they do not
water soluble have to be supplied in the diet. Instead, the body manufactures nonessential amino
vitamin— acids itself.
a vitamin that
is dissolved in the Keep in mind that although animal and dairy products are sources of complete
water of tissues proteins, many are often high in fat as well. As you will read later in this text,
Americans get most of their protein from animal sources instead of from combinations
Referenced Daily of complex carbohydrates. You will have a healthier diet and still meet your protein
Intake (RDI)— needs if you consume less fatty foods and more carbohydrates in the forms of grains
standards developed and vegetables.
by the US government
for the regulation Regulating Your Body with Vitamins,
of vitamin and mineral Minerals, and Water
requirements
Three important components that your body needs to be healthy are vitamins,
minerals, and water. Vitamins and minerals are found in the foods you eat,
and water is essential for proper hydration.

Vitamins

Vitamins are promoters of health and wellness. Unlike the carbohydrates, fats,
and proteins, the body does not digest vitamins; instead, food products release them
and your body tissues absorb them. Vitamins are classified as either fat soluble or
water soluble. With the help of fats, the intestinal tract absorbs fat soluble vitamins
(A, D, E, and K) and stores them in the body. The water in the tissues dissolves the
water soluble vitamins (B complex and C).

Many countries have standards for vitamin and mineral requirements to recommend
daily amounts needed for good health. For example, the standards for the United
States are the Referenced Daily Intakes (RDI). From time to time, the federal
government reviews these standards and proposes new ones as research continues
and more complete information about vitamins and minerals is discovered.
Table 4.1 shows the current US RDI for vitamins.

Points of Interest: Vitamins
According to a 10-year study of 11,348 US adults, vitamin C was effective at cutting
death rates from heart disease and stroke. Sources of vitamin C are illustrated on the
following page. The study tested three groups getting

• 50 mg or more a day in food, plus an average supplement of 500 mg
• 50 or more mg and no supplement
• Less than 50 mg with no supplement.

Men in Group 1 had a 35 percent lower mortality rate and 42 percent lower death rate
from heart disease and stroke. Women in Group 1 were 25 percent less likely to die
of heart disease or stroke and had a 10 percent lower mortality rate.

Taking supplements of 2,000 mg of vitamin C daily might be helpful to allergy
sufferers.

216 UNIT V  Wellness, Fitness, and First Aid

Table 4.1 Vitamins

Vitamin US RDI Functions Sources
A
5000 Helps maintain eyes, skin, and Liver, dairy products, fortified
B-1 (Thiamin) margarine, orange fruits and
International linings of the nose, mouth, vegetables, and dark green
B-2 (Riboflavin) vegetables
Units (IU) digestive, and urinary tracts
B-3 (Niacin) Yeast, rice, whole-grain and
B-5 (Pantothenic Acid) enriched breads/cereals, liver,
B-6 (Pyridoxine) pork, meat, poultry, eggs, fish,
B-7 (Biotin) 1.5 mg Helps convert carbohydrates fruits, and vegetables
B-9 (Folic Acid)
B-12 (Cobalmin) into energy Dairy products, liver, yeast, fruits,
C whole-grain and enriched breads/
cereals, vegetables, meat, and
D poultry

E Liver, poultry, fish, milk, eggs,
1.7 mg Helps convert nutrients into whole grain and enriched breads/
K energy; helps maintain skin, cereals, fruit, and vegetables
mucous membranes, and
nervous structures Liver, yeast, whole grains, eggs,
beans, and milk
20 mg Helps convert nutrients into
energy; essential for growth; Milk, liver, meat, green leafy
aids in synthesis of hormones vegetables, and whole-grain and
enriched breads/cereals
10 mg Helps convert nutrients
into energy Liver, yeast, milk, oatmeal, beans,
nuts, and egg yolks
2.0 mg Aids in more than 60
Liver, green leafy vegetables,
enzyme reactions and beans

Meat, seafood, poultry, dairy
products, and eggs
0.3 mg Helps convert nutrients
into energy Broccoli, brussel sprouts, citrus
fruit, tomatoes, potatoes, peppers,
0.4 mg Aids in blood cell production; toes, peppers, cabbage, and
helps maintain nervous system other fruits and vegetables

6 micrograms Helps form new cells Fortified milk, eggs, fish-liver oils,
(mcg) and sunlight on skin

60 mg Helps maintain and repair Green leafy vegetables, whole
connective tissue, bones, grains, seeds, nuts, vegetable oil/
teeth, and cartilage; promotes shortening, liver, and egg yolks
wound-healing
Green leafy vegetables, liver,
400 IU Helps regulate calcium and tomatoes, egg yolks, and milk Unit V
phosphorus metabolism;
promotes calcium absorption;
essential for development/
maintenance of bones and teeth

30 IU An antioxidant (prevents oxygen
from interacting destructively
with other substances) that
helps protect cell membranes,
maintain fats and vitamin A,
and increase blood flow

60–80 mcg* Helps in blood clotting


*No US RDI established. Amount is an estimated recommendation for dietary intake.

Chapter 4  Nutrition: Nourishing Your Body 217

Citrus fruits, melons, Minerals
papayas, tomatoes,
and peppers are all Minerals are elements found in the environment that help regulate the bodily processes.
high in vitamin C. Without minerals, the body cannot absorb vitamins. Macrominerals, shown in Table 4.2,
are minerals that the body needs in large amounts. These minerals are calcium,
Courtesy of Steven Mays phosphorus, magnesium, potassium, sulfur, sodium, and chloride.
Photography
Although sodium is a macromineral, many Americans consume too much of it, which
can contribute to high blood pressure. High blood pressure, in turn, can contribute
to cardiovascular disease. On the other hand, many Americans do not consume
enough calcium, and a calcium deficiency can lead to osteoporosis later in life.

Although the body only needs trace minerals (such as selenium, manganese,
molybdenum, iron, copper, zinc, iodine, and chromium, shown in Table 4.3)
in very small amounts, they are also essential for proper functioning of the body.
For example, an iron deficiency can reduce the number and size of red blood cells,
causing weakness, sleepiness, and headaches. Iron is contained in many foods.

These foods are rich
in iron. Why is iron such
an important mineral?

Courtesy of Steven Mays
Photography

218 UNIT V  Wellness, Fitness, and First Aid

Table 4.2 Macrominerals

Mineral US RDI Functions Sources
Dairy products, small fish
Calcium 1000 mg Structure of bones and (such as sardines) with
teeth; muscle contraction; bones, dark green vegetables,
maintenance of cell and dried beans and peas
membranes; blood clotting;
nerve impulse transmission; Dairy products, small fish
heart activity; Helps convert (such as sardines) with
carbohydrates into energy bones, dark green vegetables,
and dried beans and peas
Phosphorus 1000 mg Structure of bones and
teeth; muscle contraction; Meat, poultry, fish, eggs,
maintenance of cell dried beans and peas,
membranes; blood clotting; and dairy products
nerve impulse transmission;
heart activity; Helps convert Green leafy vegetables,
carbohydrates into energy nuts, soybeans, seeds,
and whole grains
Magnesium 400 mg Structure of bones and
teeth; release of energy Orange juice, bananas,
from nutrients; formation dried fruit, meat, bran,
of enzymes peanut butter, potatoes,
coffee, tea, and cocoa
Potassium 3500 mg* Building bones; release
of energy from muscle Meat, wheat germ,
glycogen; conduction dried beans and peas,
of nerve impulse to muscle and peanuts
Many canned soups and
Sulfur 140 mg* Muscle contraction; processed foods, pickles,
maintenance of fluid soy sauce, sauerkraut,
and electrolyte balance; and celery
transmission of nerve
impulse; release of energy
from nutrients

Chloride No more than Part of sulfur-containing

and Sodium than 2400 mg* amino acids; firm proteins Unit V

of hair, nails, and skin

Table salt Regulates blood and fluids;
(sodium chloride) nerve impulse transmission;
heart activity; metabolic
controls

*No US RDI established. Amount is an estimated recommendation for dietary intake.

Chapter 4  Nutrition: Nourishing Your Body 219

Table 4.3 Trace minerals

Mineral US RDI Functions Sources
Selenium
Manganese 50–75 mcg* Prevents breakdown of fats Seafood, whole-grain
Fluoride cereals, meat, egg yolks,
Molybdenum milk, and garlic
Iron
5 mg* Central nervous Nuts, whole grains,
Copper system; normal bone vegetables, fruits,
Iodine structure; reproduction tea, and cocoa powder
Chromium
1.5–4 mg* Tooth and bone Drinking water in some
Zinc formation places, seafood, and tea

75–250 mcg* Part of enzymes Legumes, cereals, liver,
kidneys, and dark green
vegetables

18 mg Formation of hemoglobin; Liver, kidneys, meat, egg
yolks, green leafy vegetables,
part of enzymes and proteins dried druit, dried beans
and peas, and whole-grain
and enriched cereals





2 mg Formation of red blood Oysters, nuts, cocoa powder,
cells; part of respiratory liver, kidneys, beans, corn
enzymes oil, and margarine

150 mcg Functioning of the thyroid Iodized salt and seafood
gland and production
of thyroid hormones

50–200 mcg* Helps the body use Liver, nuts, whole grains,
carbohydrates and fats; Brewer’s yeast, meat,
aids in digestion of protein mushrooms, potatoes,
apples with skin, and oysters

15 mg Part of many enzymes; Meat, liver, eggs, poultry,
essential to synthesis of and seafood
DNA and RNA; metabolizes
carbohydrates, fats, and
proteins; disposes of carbon
dioxide; strengthens immune
system; helps wounds heal;
helps body use vitamin A

*No US RDI established. Amount is an estimated recommendation for dietary intake.

220 UNIT V  Wellness, Fitness, and First Aid

Point of Interest: Minerals
A study has found that heart-disease patients who received 150 mcg of chromium
per day had a dramatic jump in the HDL cholesterol, the good stuff that helps
keep arteries clear.

Water

About 60 to 70 percent of your body is water, with most of your blood, brain,
and muscles being water and even 20 percent of your bones. Water carries the
other nutrients, when dissolved, to all parts of the body where and when needed.
It also aids in digestion, regulation of temperature, removal of wastes, joint
lubrication, and biochemical processes taking place in the body all the time.
Without water you would die in a few days. To maintain all the bodily functions
water helps carry out, you need to consume the equivalent of six to eight glasses
of water a day. If you exercise regularly, you may need as many as ten glasses,
especially on the days you exercise.

Hunger and Malnutrition

As long as people can easily obtain an abundant and varied diet, it is not difficult
for them to meet their nutritional needs. When such fortunate people become
hungry, they can usually satisfy their need for food. However, many people in the
world cannot obtain enough of the right foods, and in some cases cannot get much
food at all. For them, hunger is a way of life—an ongoing, painful condition over
which they have little control. Poor nutrition is a serious, worldwide problem.

Famine victims, such as
this Somalian woman,
search in vain to try
to find food.

Courtesy of quickshooting/Fotolia

Unit V

Chapter 4  Nutrition: Nourishing Your Body 221

Malnutrition

Technically, malnutrition is any condition in which a person’s nutrient consumption
is inadequate or unbalanced. Most cases, however, are the result of consuming
too little of one or more nutrients. Malnutrition harms every system of the body
and also damages emotional well-being.

When people are malnourished, they do not have the energy to perform well in
school or at work. Malnourished people are also more susceptible to disease than
those who eat a healthy diet. Malnourished children usually grow much more slowly
than children whose diet is adequate. If malnutrition occurs during pregnancy, the
baby may weigh less than normal and have serious health problems.

There are various types of malnutrition, including the vitamin and mineral deficiencies
discussed earlier in this chapter. In one especially serious condition known as protein-
energy malnutrition, the diet does not contain adequate protein, nor does it supply
enough calories to meet the body’s energy needs. The effects of this condition are
especially severe on children because their bodies need protein and calories for growth.
Severe cases can cause death, either directly through starvation or indirectly through
the diseases to which its victims become susceptible. Protein-energy malnutrition
is the most serious nutrition problem affecting people in developing countries today.

Malnutrition has various causes. In some cases, people may be undernourished
because they are unaware of the foods that they need for good health. Also, diseases
and other conditions may prevent the digestive system from absorbing nutrients.
But, indirectly, poverty is by far the most common cause of malnutrition. Victims
of severe poverty cannot afford to buy or grow the food they need.

A World Problem

Hunger and malnutrition are an especially severe problem in many of the world’s
poorer nations. Severe famines, for example, have devastated countries such as
Somalia and Bangladesh. However, hunger is also a problem in more prosperous
countries, including the United States. Although few people starve in the United
States, many are not receiving adequate nutrition. Hungry people in the United States
are those who have little or no income, such as homeless people, teenage runaways,
families dealing with unemployment, and some elderly people.

Various programs and organizations are trying to solve the problem of malnutri-
tion and provide food for those who need it. For example, the Food and Agriculture
Organization of the United Nations combats hunger by helping people improve
methods of agriculture and food distribution. The US government sponsors the
Food Stamp Program that enables low-income people to purchase the food that they
need. Volunteers also work hard to help those who are hungry. For example, soup
kitchens, which are often staffed by volunteers, provide meals for those in need.

222 UNIT V  Wellness, Fitness, and First Aid

Conclusion

Understanding what nutrition your body needs is essential to maintaining
both physical and emotional health. Without the proper balance of carbohy-
drates, fats, proteins, vitamins, and minerals, you open the door to all kinds
of health problems—some possibly fatal. Even with a fast-paced lifestyle,
it’s still possible to eat correctly and give your body the fuel it needs.

Next, you will learn about dietary guidelines. You will examine the National
Academy of Sciences’ 2001 report on how we should eat, as well as some
alternative choices that many nutritionists advocate.

Review Questions Chapter 4 Review

1 How do carbohydrates help the body?
2 Compare and contrast monounsaturated fats

and polyunsaturated fats.

3 What roles do proteins play in nutrition?
4 What are the effects of malnutrition?

223

Chapter 5

Dietary Guidelines

Key Terms What You Will Learn to Do

•  anorexia nervosa Relate the National Academy of Sciences dietary guidelines to your
•  b ulimia personal diet
•  a menorrhea
•  episodic Skills and Knowledge You Will Gain Along the Way
•  diuretics
•  esophageal ✔  Identify the nine National Academy of Sciences dietary goals
•  electrolyte ✔  Identify factors that affect the nutritional requirements

of individuals at various life stages
✔  Identify signs and symptoms of anorexia nervosa and bulimia
✔  Examine varying viewpoints on vitamin and mineral supplement usage
✔  Calculate your personal blueprint

Above: Photo courtesy of CDR Jonathan D. Shaw/Cross Creek High

224

Introduction Key Terms Unit V

Today’s hurry-up lifestyles, diverse family structures, fast-food restaurants, anorexia nervosa—
and personal finances have all impacted on the way we eat. Thus, by our actions, an aversion to food
America has become a country that is overweight and suffering greatly from syndrome; an eating
cardiovascular disease, cancer, diabetes, and other ailments that hinder our efforts disorder characterized
to live a dynamic lifestyle. by an extreme
(prolonged) loss
This chapter explains the National Academy of Sciences’ report on how we should of appetite and very
eat, as well as some alternative choices that many nutritionists advocate. decreased food intake

The Lifetime Eating Plan bulimia—
a disease (or eating
Nutritional needs vary at different ages. There are different needs for children disorder) with
(age two to adolescence), adolescents, adults, and the elderly. There are also special symptoms of
conditions and needs for pregnant women. binging and purging
or overeating
For example, the special concerns for teens are that they often have erratic eating and vomiting
habits, their calcium requirements are high, and after the onset of menstruation,
females need more iron. General dietary recommendations are to ensure you eat amenorrhea—
sufficient calories to support your growth and activity levels with high-carbohydrate an abnormal absence
foods. Also, consume iron-rich foods and keep healthy snacks available. or suppression of the
menstrual period
Pregnant women need to increase their caloric intake and to eat adequate protein,
iron, calcium, folic acid, and vitamin C. Proper nutrition is essential to avoid episodic—
complications, including nausea, heartburn, constipation, and gestational diabetes. occurring, appearing,
General dietary recommendations are to eat two dairy servings daily and two cups or changing at irregular
of calcium-rich vegetables; also eat green leafy vegetables, legumes, broccoli, aspar- intervals; incidental
agus, and whole grains. Avoid overcooking. An obstetrician may recommend supple-
ments. Drink at least eight glasses of liquid daily. Avoid alcohol and caffeine.

The New American Diet—Step by Step

Another popular eating plan is the New American Diet. This plan yields similar
dietary recommendations as those explained elsewhere in these nine guidelines.
However, the basis for this plan is the development of a healthier lifestyle by
following a three step approach: Phase I stresses the use of substitutions to your
present diet; Phase II introduces new recipes; Phase III prescribes a new way
of eating.

Eating Disorders

Eating disorders such as anorexia nervosa and bulimia are common in today’s
society. People with anorexia nervosa experience extreme weight loss, amenorrhea,
and a variety of psychological disorders culminating in an obsessive preoccupation
with the attainment of thinness. However, for 10 to 15 percent of its victims, the
disease becomes episodic and relentless, resulting in death from the consequences
of starvation.

Chapter 5  Dietary Guidelines 225

Key Terms A person with anorexia nervosa normally exhibits the following characteristics:

diuretics— • An unwillingness to maintain minimal normal body weight for the individual’s
food, medication, etc., age and height; weight loss that leads to the maintenance of a body weight
that promotes or 15 percent below normal; or a failure to gain the amount of weight expected during
tends to increase the a period of growth, resulting in a body weight that is 15 percent below normal.
excretion of urine
• An inordinate fear of gaining weight and/or becoming fat despite being
esophageal— significantly underweight.
of or relating to the
esophagus (a muscular • An unrealistic perception of body weight, size, or shape. The person “feels fat”
tube through which or perceives that one specific part of the body is “too fat.”
food passes from the
mouth to the stomach) • An absence of at least three, otherwise normal, menstrual cycles.

electrolyte— On the other hand, people with bulimia experience alternate cycles of binge eating
substance that, when and restrictive eating. Purging usually follows binges, primarily by self-induced
dissociated into ions vomiting supplemented with the use of laxatives and diuretics. The physical and
in solution or fused, psychological results of such a struggle with bulimia include esophageal inflammation,
becomes electrically erosion of tooth enamel caused by repeated vomiting, the possibility of electrolyte
conducting; obtained imbalances, and altered mood states, particularly anxiety and depression.
from minerals in
the diet A person with bulimia normally exhibits the following characteristics:

• An episodic eating binge, characterized by rapid consumption of large amounts
of food in a short time.

• At least two eating binges per week for at least three months, even possibly
experiencing a loss of control over eating behavior while in the process of binges.

• Frequent purges after eating; then engages in fasting, strict dieting,
or vigorous exercise.

• A constant concern over body shape, size, and weight.

If you think someone has an eating disorder,

• Express your concern about the person’s health. Although the person
may deny there is a problem, show that you care.

• Try to focus on feelings that the person may be experiencing, such as
excessive worrying, anxiety, poor self-esteem, anger, or hurt. Encourage
the person to talk about issues not related to food. Be a good listener.

• Encourage the person to talk to parents, relatives, or a health care
or mental health professional.

• Talk to someone else (possibly a professional) about your concerns for that person.
• Do not label the person. That may make the person feel accused and strengthen

feelings of denial.

Getting Help for Eating Disorders

For more information about anorexia, bulimia, and other eating disorders,
contact:

National Eating Disorders Association
603 Stewart St., Suite 803
Seattle, WA 98101
(206) 382-3587
www.nationaleatingdisorders.org

226 UNIT V  Wellness, Fitness, and First Aid

The National Academy of Sciences believes there is a close association between
total fat intake, saturated fat, high cholesterol, and heart disease. They developed
nine guidelines for reducing the risk of chronic diseases and helping to provide
protection against the possibility of early disease.

Note:

The American diet should consist of a total fat intake between
35 to 40 percent of the total calories consumed each day; however,
the typical American diet consists of nearly 50 percent fat calories.

Guideline #1

The goals of this guideline are to reduce your total fat intake to 30 percent or
less of your total calories, your estimated fatty acids (building blocks of fat) intake
to less than 10 percent of your total calories, and your cholesterol intake to less
than 300 milligrams. Take a look at Figure 5.1 and determine which of these foods
has the lowest percent are of saturated fat.

FAT COMPOSITION

Canola oil Unit V
Safflower oil
50 100
Corn oil Percent of Total Fat
Olive oil Unsaturated fat
Peanut oil
Margarine
Cottonseed oil

Fish oil
Pork fat (lard)
Beef fat (suet)

Butter
Coconut oil

0

Saturated fat

Figure 5.1 Which of the fat sources in the graph is lowest in saturated fat?

Courtesy of Function thru Form

Chapter 5  Dietary Guidelines 227

Tips for achieving these goals include the following:
• Limit your egg intake. Use two or three egg whites for every yolk. Cholesterol is in

the yolk, and egg white is a great source of protein.
• Use skim, nonfat, or one percent milk. Purchase low-fat or nonfat cheeses, yogurt,

and other dairy products.
• Use margarine sparingly. The soft tub or liquid margarine is best.
• Read labels. Avoid foods that contain trans-fat. Trans-fat causes the same type

of damage in your arteries as saturated fats and cholesterol. Trans-fat is found in
foods that contain solid plant fat, such as stick margarine, cream filling in cookies,
and baking shortening.
• When ordering in a restaurant, tell the waiter to ask the chef to use only half the
oils or fat products he would normally use.
• Try to eat three servings of fish per week. Cold water and deep sea running fish are
best because of the high omega three oils (fat that may aid in the maintenance of
the heart and blood vessels).
• Eat lean meat and then sparingly.
• Bake and broil meat products, if possible.
• Use the lowest saturated fat cooking oils.
• When eating snacks, choose low-fat, low sugar content sweets.
• Learn how to read a label and calculate the fat content in food products.
Figure 5.2 shows a sample food label that might appear on a package.

Figure 5.2  

A typical food label gives
you information about the
contents of the product.

Courtesy of jamie/Fotolia

228 UNIT V  Wellness, Fitness, and First Aid

Breads are excellent
sources of starch.

Courtesy of Steven Mays
Photography

Alternative Guideline #1 Unit V
An alternative goal for Guideline #1 is to reduce fat intake to 20 percent or less of
your total calories, saturated fat to 5 percent of your total, cholesterol intake to 100 229
milligrams, and use only 4 to 7 teaspoons of mono- or polyunsaturated fat a day.
Your eating habits can affect your health. Try to develop an eating plan that will keep
you at your healthiest level and avoid eating disorders. A discussion of two accept-
able eating plans and two common, potentially dangerous eating disorders was given
at the beginning of this chapter.

Guideline #2

The goal of Guideline #2 is to increase starches and other complex carbohydrates.
The typical American diet consists of 22 percent complex carbohydrates and
24 percent sugar.
General dietary recommendations are to receive 60 to 65 percent of your diet from
the carbohydrate group, 50 to 55 percent of that from the complex carbohydrates,
and 20 percent from sugar, with most of that coming from fruits.

Note:

Almost all nutritionists agree with the National Academy’s number two
guideline. By choosing those percentages, you will receive more than
adequate amounts of fiber.

Chapter 5  Dietary Guidelines

Guideline #3

The goal of this guideline is to maintain protein intakes at moderate levels.
Americans receive 68 percent of their protein from animal sources (compared
to 4 to 5 percent for the Chinese). There is evidence pointing to the rise in some
cancers with the increase in animal protein.

The body needs no more than 0.45 of a gram of protein per pound of lean
body weight per day. Since the minimum requirement is 0.16 grams per pound,
10 to 15 percent of your food should come from proteins and the majority of that
from plant sources.

Alternative Guideline #3
The American Heart Association recommends no more than two protein servings
daily. However, the US Department of Agriculture recommends two to three servings
of the milk, cheese, and yogurt group daily and two to three servings of the meat,
poultry, fish, beans, eggs, and nuts group.

Guideline #4

The goal of this guideline is to balance food intake and physical activity to maintain
appropriate body weight. Approximately one-third of the American population is
o­ verweight. Overweight teenage boys are more likely to die at a higher than usual
rate by age 45. Teenage girls who are overweight are eight times more likely to have
trouble in later years with daily routines such as climbing stairs, lifting, and walking.

To balance food intake and physical activity requires planning each day’s food intake
based upon these guidelines as well as each week’s physical activities to include
at least three 30-minute workouts. While in school, participating in sports programs
and daily physical activities is the best way to accomplish this goal.

Alternative Guideline #4
Body weight is not the best indicator of measuring food intake versus physical activity.
Measurement of body fat is a healthier indicator and a much more concise measuring
tool in determining the best balance of food intake and physical activity. Also, the more
fat that accumulates around the stomach represents more of a danger to the person.

Fewer than 10 percent of Americans over age 18 exercise vigorously and regularly.
Exercise can decrease a person’s chance of dying of heart disease, cancer, and a host
of other illnesses.

Guideline #5

The main goal of Guidelines #5 is to avoid alcoholic beverages. Alcohol can produce
the following problems with nutritional balance and wellness:

• Upsets metabolism
• Produces fullness, thus the person does not eat a balanced diet
• Increases nutritional needs
• Causes inadequate assimilation (digestion and absorption) of the nutrients

230 UNIT V  Wellness, Fitness, and First Aid

It is not easy to avoid the temptation of alcoholic beverages, particularly with the Unit V
pressure that our peers put upon us. The best way to avoid alcoholic beverages
is to make the decision not to drink an alcoholic beverage before it is offered to you. 231

Alternative Guideline #5
Try to avoid putting yourself into a situation that will force you to make the choice
to drink or not to drink alcohol. First make the decision not to drink alcoholic
beverages and let your friends know that alcohol is not for you. Whenever possible,
avoid parties and other events where alcohol is served. If you have to attend these
events, always plan ahead and have your decision made.

Guideline #6

The goal here is to limit the daily intake of salt to no more than 3 grams. Salt is
60 percent chloride and 40 percent sodium. Too much sodium can lead to high blood
pressure in some people (those who are salt sensitive). Furthermore, salt absorbs
water in the body, causing the blood pressure to increase because of the larger
volume of water the heart must pass through the system. Try to avoid adding salt
to your meals. It is best not to add table salt to any of your meals. All processed
or manufactured food has salt added. Just read the label on any canned food and
you will be surprised how much salt has already been added.

Alternative Guideline #6
There are several ways that you can cut down on your salt intake, including
the following:

• The National Academy of Sciences recommends no more than 2400 milligrams
(1/2 teaspoon; 2.4 grams) of salt a day. One teaspoon of salt is equivalent
to 5 grams.

• Switch to “lite” salt, thus reducing the sodium content by one half. You can
also increase potassium (too little increases blood pressure) by using “lite” salt.

• Eat less processed or manufactured food.
• Avoid snack food or use unsalted varieties.
• Limit smoked foods.
• Limit brine prepared foods such as pickles, olives, and sauerkraut.

Guideline #7

The goal for Guideline #7 is to maintain adequate calcium intake. Most Americans
do not receive enough calcium from their normal diets. Ninety-nine percent of our
body’s calcium is present in the bones and teeth. One percent aids in the functioning
of the blood, muscles, and nerves.

To meet its need for calcium, the body will pull calcium from the bones, causing
them to lose their density. This condition, known as osteoporosis, can lead to hip,
leg, and arm fractures. Diets that are low in calcium may also cause hypertension
(high blood pressure) and some forms of cancer.

Chapter 5  Dietary Guidelines

The referenced daily intake for ages 11 to 24 is 1200 milligrams a day. Adult men and
women need 1000 milligrams. Pregnant and nursing women also need 1200 milligrams.
To prevent osteoporosis:
• Participate in lifelong weight-bearing exercises to ensure the density of the bones
• Avoid excessive protein
• Eat a diet rich in calcium (skim milk, certain fruits, and vegetables)
• Take calcium supplements, if needed
• Avoid starvation diets
• Avoid alcohol and smoking
Alternative Guideline #7
A well-balanced diet following the Food Guide Pyramid guidelines, as shown
in Figure 5.3, ensures adequate calcium intake. Make sure that there is a variety
of colors on your plate each meal. For example, dark leafy green vegetables
contain calcium, just as dairy products do.

Note:

For more information on the Food Guide Pyramid, see Chapter 3,
“You Are What You Eat.”

Figure 5.3 The Food Guide Pyramid provides guidance

for a well balanced diet.

232 UNIT V  Wellness, Fitness, and First Aid

Guideline #8 Unit V

The goal for Guideline #8 is to avoid taking dietary supplements in excess of the 233
referenced daily intake in any one day.

There are two schools of thought on this guideline. One says that we can get
all of our vitamins and minerals from our normal diet without supplementation.
The other opinion is that by taking supplemental dosages of specific vitamins and
minerals, we can protect ourselves from birth defects, cataracts, cardiovascular
disease, and cancer, as well as strengthen the immune system.

Alternative Guideline #8
As an alternative to Guideline #8, you can

• Take a general vitamin/mineral supplement daily, not to exceed the RDI
• Take a calcium supplement
• Take antioxidant vitamins in supplemental form: vitamin C, vitamin E, and beta-

carotene (see the following nutrition prescription for an additional alternative).

Note:

Always consult a healthcare professional before taking any supplements.

Your Nutrition Prescription
Vitamin and mineral supplements are indispensable anti-aging weapons, but too
many people use them shotgun style—a handful of this, a bunch of that—instead of
coordinating them for the most life-lengthening strategy. To ensure that you are not
over- or underdoing any element, you need a prescription customized for your age,
gender, health, and lifestyle. Look at the Supplement Blueprint in Table 5.1 and see
how much of each supplement you take. Then answer the following six questions.
For each yes answer, follow the directions for revising the Supplement Blueprint.
If you end up with more than one recommendation for a particular nutrient,
follow the highest single dosage.

• Are you male? Delete iron.
• Do you smoke or live/work with a smoker, or do you live in an air-polluted area?

Increase C to 1000 mg, selenium to 400 mcg, beta-carotene to 25,000 IU,
E to 400 IU, copper to 3 mg, and zinc to 50 mg.
• Do you exercise at least three times a week for 20 or more minutes?
Increase E to 400 IU, magnesium to 400 mg, B-1 to 100 mg, and zinc to 50 mg.
• Are you on the Pill (birth-control pills)? Increase B-6 to 50 mg.
• Are you pregnant or nursing? Increase folic acid to 800 mcg, iron to 60 mg,
calcium to 1300 mg, and magnesium to 400 mg. Delete A.
• Do you have high cholesterol levels and/or a family history of heart disease?
Increase E to 400 IU, C to 1000 mg, beta-carotene to 25,000 IU, chromium
to 200 mcg, and magnesium to 400 mg.

Chapter 5  Dietary Guidelines

Table 5.1 Personal Supplement Blueprint

Supplement Longevity Standard My Dose

Beta-carotene 15,000 IU
Vitamin A 10,000 IU
Vitamin B-1 25 mg
Vitamin B-2 25 mg
Niacinamide 100 mg
Pantothenic acid 50 mg
Vitamin B-6 25 mg
Vitamin B-12 100 mcg
Biotin 100 mcg
Folic acid 400 mcg
Vitamin C 500 mg
Vitamin D 400 IU
Vitamin E 200 IU
Calcium 1,200 mg
Chromium 100 mcg
Copper 2 mg
Iodine 150 mcg
Iron* 18 mg
Magnesium 200 mg
Manganese 5 mg
Molybdenum 50 mcg
Selenium 200 mg
Zinc 30 mg

*Double-check with your doctor before adding iron
to your regimen. Some people are prone to iron overload.
Courtesy of US Army JROTC

According to Ronald Hoffman, Director of the Center for Holistic Medicine
in New York City, supplements are especially important for people who do not eat:
1) fresh fruits and vegetables daily; 2) dairy products more than once a week;
or 3) at least two full meals a day. Some of the above recommendations are
higher than the US RDI’s because longevity research has leapfrogged over the
old standards. However, all recommendations are well within safety guidelines.
Avoid taking more than the amounts suggested; mega dosing can be dangerous.
Remember, check with your doctor before starting any supplement regimen.

234 UNIT V  Wellness, Fitness, and First Aid

Guideline #9 Chapter 5 Review

The goal for this guideline is to maintain an optimal intake of fluoride, particularly
during tooth formation, which normally continues until the beginning of the teenage
years. The requirement for sufficient intake of fluoride begins during pregnancy
to ensure proper tooth and bone development.
Fluoride is important to tooth and bone formation. It makes the teeth harder,
and they can resist decay and breakdown. Only two-thirds of the US population
receives fluoridated water. The National Research Council of the National Academy
of Sciences recommends 1 milligram of fluoride for each liter of water consumed.
Alternative Guideline #9
Most cities and towns in the United States add fluoride to the communities’ drinking
water, which provides the fluoride needed to help fight tooth decay; however, it is
also recommended that you brush your teeth with a fluoride toothpaste to ensure
that you are providing adequate protection for your teeth.

Conclusion

The nine guidelines presented in this chapter are the results of one of the most
comprehensive scientific analysis of potential health risks and benefits stemming
from diet. Implementing these guidelines means that we will need to devote more time
and attention to our daily diets and the risk factors associated with improper diets.
In the following chapter, you will learn tips and hints to help control your intake
of fats in your diet. You will also learn that some fat is essential to good health.

Review Questions

1 What is the goal for total daily fat intake?
2 What are the differences between anorexia nervosa

and bulimia?

3 What are the signs of anorexia nervosa and bulimia?
4 What is the general dietary recommendation

for daily carbohydrate intake?

235

Chapter 6

Controlling Fat

Key Terms What You Will Learn to Do

•  e ssential fat Estimate your body fat content
•  s torage fat
•  b asal metabolic Skills and Knowledge You Will Gain Along the Way

rate (BMR) ✔  Identify the risks of obesity
✔  Explore tendencies that encourage fat accumulation
✔  Define current and desired state for healthy lifestyle
✔  Identify steps that can lead to a lean body fat content
✔  Relate food intake and physical activity to weight control

236

Introduction

In today’s society, obese and overweight people, young and old, seek corrective
advice from all types of organizations and individuals. These “experts,” for many
reasons, attempt to encourage and control what we eat, how we eat, when we eat,
how much of what we eat, etc.

In this chapter, you learn how it is possible, without difficulty, to carry an amount
of fat that is helpful and encourages the dynamic living principle. You will see in
the simplest terms a method designed to keep you healthy and promote enjoyment
of living while participating in life to your fullest potential.

Fat Control Key Term Unit V

When you are obese or overweight, you increase your risk of cardiovascular disease, essential fat—
high blood pressure, gall bladder disease, diabetes, and certain types of cancer. fat that the body
Obesity also prevents you from performing actively at your highest potential and needs in certain
from raising your self-esteem and self-assurance. amounts to maintain
bodily functions
Determining whether you are obese or overweight is not dependent on how much
you weigh on a scale. All of us have our own unique and special body types, which
include our inherited strengths and weaknesses and tendencies that encourage
accumulation of fat in our formative years, such as the following:

• Family eating habits

• A tendency to develop more fat cells

• A large skeletal structure

• Any number of unproved theories passed down through the years.

To ensure that you follow a proper and proven method for obtaining a healthier life-
style, we will present you with a few guidelines on learning how to control
your fat intake.

The steps to controlling body fat are a combination of restricting your fat intake, getting
adequate exercise, making the right food choices, and understanding how to measure
your body fat and how to use that information in your overall wellness program.

Step 1: Restricting Your Fat Intake

Most of us are continually trying to lower our body fat. When you diet, the body
says you need to store more fat instead of less fat. This causes, especially in females,
the body to slow down, which reduces the fat burning enzymes. Therefore, with each
diet you undertake, the body reduces more fat burning enzymes, making it harder
for you to lose fat. But remember, fat levels that drop too low are also unhealthy and
unsafe. A certain amount of essential fat is necessary to maintain the bodily functions
discussed earlier.

For example, most women should not go below eight percent, as this would upset
the menstrual cycle, the ability to conceive children, and eventually hormonal balance.
In men, the lower limit is approximately three to four percent.

Chapter 6  Controlling Fat 237

Key Term Storage fat, on the other hand, is our fat reserve that can become a problem for many
of us. Women in general seem to have a greater propensity to store fat. The reason
storage fat— for this is probably estrogen, which increases the fat-storing capability. Evidence
fat that the body points to the hips, thighs, and buttocks as the body’s most desirable storage areas.
keeps in reserve which
can lead to over-fat The following are ratings of body fat percentages by age and gender:
problems or obesity
Males ages 18 to 30: Females ages 18 to 30:

Athletes  6–10% Athletes 10–15%

Good 11–14% Good 16–19%

Acceptable 15–17% Acceptable 20–24%

Possibly needs help 18% and over Possibly needs help 25% and over

(Obese/Overweight) (Obese/Overweight)

The average-weight adult has approximately 25 to 30 billion fat cells, whereas the
average overweight adult has between 60 to 100 billion. Some overweight people
can have as many as 200 billion. Many factors are responsible for the development
of these fat cells. Despite all the reasons, a person’s growth and/or activities may or
may not use all of the foods, or calories, consumed. The body will store the non-used
calories as fat. For maximum benefit, keep saturated fat to a minimum. Count your
total fat intake over a seven-day period. If you foul up, just cut back the next day.

When your fat content is where you desire, the next step is to develop a lifetime
guideline for healthy eating. Calculate your daily intake of carbohydrates, fats,
and proteins (as you did in the Journal Exercises in the previous chapters). Then
choose one of the following plans and stick to it. The two plans that best enhance
the dynamic living profile are #2 and #3. Whichever plan you select will require
an effort on your part to make it succeed; but it will work and you can enjoy the
benefits of that change.

Plan #1 (Average American Diet) Plan #2 (The New American Diet)

Fat 37–42% Fat 20%

Saturated Fat 12–15% Saturated Fat   6%

Protein 10–15% Protein 10–15%

Carbohydrates 40–45% Carbohydrates 60–65%

Plan #3 (The Lifetime Eating Plan) Plan #4 (US Dietary Goals)

Fat 10% Fat 30%

Saturated Fat Low Saturated Fat 10%

Protein 10–15% Protein 10%

Carbohydrates 75–80% Carbohydrates 60%

Step 2: Exercise—How the Body Burns Food (Calories/Energy)

In addition to eating a healthy diet, you must follow an exercise program to maintain
a lean body fat content. Balancing how many calories you consume with how many
calories your body burns daily is the key to maintaining body fat content and weight.
People gain body fat when they consume more calories daily than their bodies use for
energy. Keep in mind that one pound of body fat contains approximately 3,500 calories.
Therefore, if a person wants to lose a pound of body fat in one week, he or she must
burn 3,500 calories more than he or she consumes over the course of the week.

238 UNIT V  Wellness, Fitness, and First Aid